err..just wanna share somethings about bench press
b4 that when i bench i actually hit my shoulders quite hard and not my chest..well i follow this video and my shoulders dont involve that much anymore..just share things up..

http://www.youtube.com/watch?v=Dh3t6T-nqP0

oh really..i actually follows him..
especially the part he says 'finds the same pressure'
and my legs now are under my butt..
i do arch my lower back but of coz not too much..i just make sure that my upper back is stick on the bench with pressure and tats how i get rid of the shoulder..
im no pro just sharing thoughts and listen and learn what works best for me..

love it when he says that we should fail as in a muscular point of view and not techniques..lol..